NOTICE: This is article #13 of this series. Click HERE for the front page.
Diet and Supplements
Same as before.
I started doing some rotator cuff exercises before each workout.
Monday, December 2nd
Squats 320 X 7, 4, 4 - View Exercise
Stiff Leg Deadlift 235 X 6, 6, 4 - View Exercise
Lying Leg Curl 180 X 6, 4 - View Exercise
Leg Press 320 X 8, 6, 4 - View Exercise
Leg Extension 215 X 6, 6 - View Exercise
A pretty good leg day. My squat strength is increasing. Stiff leg Deadlifts are feeling awesome. My ROM on leg press feels great.
Q: I notice that you always start your leg workout with squats. Why?
A: Squats are perhaps the most demanding exercise out there. By putting squats at the beginning of my workout, I can use more weight than if they were in the middle or last. I am also not as tired as I would be if they were placed elsewhere. This in itself can prevent injury. Being both physically and mentally alert is of extreme importance. When you have hundreds of pound on your back, it's intense. The last thing anyone wants to have happen is lose control of this weight.
Tuesday, December 3rd
Barbell Curl (View) * Skull Crusher (View) 145 X 6, 4 * 145 X 6, 4
Ez bar curl * Pressdown (View) 135 X 6, 4 * 170 X 8, 6
Reverse Curl (View) * Reverse Pressdown 95 X 6, 4 * 160 X 6, 4
Ez Bar Reverse Curl * Rope Pressdown 105 X 4, 4 * 120 X 6, 6
Standing Calf Raise 400 X 8, 6 - View Exercise
Seated calf raise 180 X 8, 6
Leg Press Calf 360 X 8, 6
Wicked pump today! My arms were huge! Always motivational.
Q: How come you never do any preacher curls?
A: I've done preacher curls since the beginning. But, I found these exercises to be more effective in stimulating muscle overload. For awhile, I did a ton of isolation movements for my biceps. Needless to say, they were not growing. After switching to strictly compound exercises, they haven't stopped growing. The only bad thing about that is the stretch marks that came with it.
Wednesday, December 4th
Military Press 145 X 5, 7 - View Exercise
DB Shoulder Press 65 X 5, 5, 4 - View Exercise
Side Lateral 40 X 5, 4, 30 X 4 (One arm at a time) - View Exercise (Two Arms Shown)
Bent Over Cable Lateral 40 X 10, 6, 4 - View Exercise
Shrugs 275 X 10, 8, 6, 4 - View Exercise
I'm getting into the groove with military press. We'll see if I can start adding some good weight to it.
Q: What do you think of those rear delt machines?
A: I've never been too fond of machines, but there are some good ones out there. All of the rear delt machines I have ever tried sucked! I did not feel any thing on my rear delts. The rear delt at my gym is probably one of the worse examples. I only used it once. I had to put seven 45 pound plates on each side just to get a decent amount of resistance. You can try them out. If you like how they feel, then use it.
Thursday, December 5th
I told you, 12 then 6, then 4 pull ups. Jeez! I still love back day though.
Q: How do you feel about using lifting straps?
A: I started using lifting straps about 6 weeks ago. Since then, my weights have been going up and I hit the intended muscle group more because my grip doesn't give out first. I use lifting straps for stiff leg deadlifts and on back day.
Friday, December 6th
NO pain in my shoulder at all! I decided to kick up the weight on cable flies because it seemed like I was at a stand still on them.
Q: What do you think is the best exercise for chest?
A: I not feel there is a "best" exercise for chest. Everyone reacts to exercises differently. Someone might feel that barbell bench press is the best exercise because they can really hit their chest hard. Another person might feel they do not get that much benefit from bench press. It's all a matter of preference.
This was a very solid week. Everything was running smoothly. I've been super busy... and kind of lazy, so I didn't take measurements.